Monday (Jan 24th) Find your 3RM Front Squat from the ground for today. Compete 15:00 AMRAP 5 Hang Squat Cleans @185/125lbs 10 SHSPUs 15...

Monday (Jan 17th) STRENGTH: Front Squat 5-5-5-5-5 Reps *Take the bar from the floor, a squat clean counts as your first front squat rep...

Monday (Jan 10th) New Movement of the month! 1RM Clean and Jerk *work up to a heavy clean and jerk I would suggest warming up with...

Monday (Jan 3rd) WORKOUT: Every 3:00 x4 Rounds: 500m Row 5 Bench Press @75% of 1RM Directly into Every 3:00 x4 Rounds: 500m Row 10 SHSPUs...

Monday (Dec 27th) STRENGTH: Front Squat 5x3 Reps @70% of 1RM *All sets at the same weight, pick a weight that is moderately heavy and...

Monday (Dec 20th) STRENGTH: Shoulder to overhead 2-2-1-1-1-1 *Build up to a heavy single for the day **Rest as needed bt sets WORKOUT: 5...

Monday (Dec 13th) STRENGTH: Back Squat 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *Go heavier than last time, shoot for...

Monday (Dec 6th) STRENGTH: Back Squat 3 Reps @70% of 90% 3 Reps @80% of 90% Max Reps @90% of 90% Looking for 3-7 reps for the max effort...

Monday (Nov 29th) STRENGTH: Back Squat 5 Reps @65% of 90% 5 Reps @75% of 90% Max Reps @85% of 90% *all percentages based off 90% of 1RM....

Monday (Nov 22nd) WORKOUT: Every 3:00 x10 Rounds (30 minutes): 15/12 Cal Row 10 Burpees to touch 10 KB Swings @70/53lbs Tuesday (Nov...